Gaining Muscle Formula
Gaining muscle is essentially a formula that is surprisingly only 50% a result of working out. The remaining 50%, or arguable even a greater percentage, is nutrition and rest time.
Workout
Goal: induce muscle growth without creating muscle memory or overworking muscle groups Time Frame: 30-90 minutes; 3-5 times a week Ideal Exercises: short cardio spurts combined with resistance and weighted exercises; 8-15 minutes circuits repeated 3-5 times |
(Maybe join a gym such as this one!)
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Post Workout
Goal: Replace carbohydrate loss and begin rebuilding process Time Frame: Within 20 minutes post workout Ideal Fuel Source: Organic whey protein+1 cup raw milk+fresh fruit+tsp cod liver oil Rest of the Day: The body continues to build; continue eating right and balanced for the best results; get a good nights rest and stretch thoroughly as well |
Meals
Goals: High protein, high fat, filling, moderate carbohydrate, nutrient dense, digestive aiding, healthful spcies General Formula: animal protein + significant fat + 1-3 cooked veggies + 1-3 raw veggies + fermented food (or yogurt for desert!) Exemplar Meals: Pork burgers w/ turmeric, olive oil, steamed carrots, steamed broccoli, steamed beat Pork burgers (cooked w/ onion, shredded carrot, and turmeric), olive oil, raw celery, steamed carrots, turnip fries Beef burgers (cooked w/ onion and kale bits), avocado, raw kale, raw onion, garlic kraut Beef burgers (cooked w/ onion and shredded carrot), beef juice, raw red bell pepper "buns," mixed greens, raw grape tomatoes Beef burgers (cooked w/ onion, shredded carrot, and turmeric), olive oil, mixed greens, steamed cabbage, steamed carrots Egg-bread sandwich, 2 eggs as side, avocado, steamed asparagus, raw kale, raw onion, garlic kraut Egg-bread breakfast sandwich w/ sausage, avocado, roasted asparagus Bone broth soup w/ chicken thighs, butter, carrots, spinach, cabbage, seasoning Chicken thighs, butter, kale chips, steamed beet Sliced chicken thighs, olive oil, steamed cabbage, steamed carrots, raw grape tomatoes, parsley Wild caught pollock salmon, olive oil, steamed broccoli, steamed carrots, raw kale, raw grape tomatoes, raw parsley Wild caught pollock salmon (cooked w/ butter, rosemary, and mustard seed), steamed cauliflower, raw kale, raw grape tomatoes, raw celery, raw onion, all topped with olive oil Wild caught cod (cooked w/ butter, rosemary, and tomato sauce), steamed carrots, steamed parsnips, raw kale, raw grape tomatoes, all topped with olive oil Turkey meatballs (cooked w/ onion, rosemary, poultry seasoning, and mustard seed), steamed broccoli, steamed red cabbage, steamed cabbage, raw kale, raw grape tomatoes, all topped with olive oil |
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